WOD / Blog
30 March 2023
Warm-up: Coach’s Choice Strength/Skill: Jump Rope Skill Practice: Singles, Doubles, Triples, and Crossovers! WOD: Annie 50-40-30-20-10 Double-unders Sit-ups Stimulus/Focus: An absolute burner! Just settle in, and breath when it’s over. Compare your score to January’s if you have one. WOD 2: Max Effort 2k Row Stimulus/Focus: This row should be considered a “max effort” event. […]
29 March 2023
Warm-up: Coach’s Choice WOD: Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Stimulus/Focus: Compare to your score from the first week of January if you have it. WOD 2: Max Effort 1-Mile Run There will be five minutes of rest after Cindy before you start the run. Cool Down: Athlete’s Choice
28 March 2023
Warm-up: Coach’s Choice Strength/Skill: Spend 10 Minutes Jumping as High as Possible! WOD: Fight Gone Bad 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 […]
27 March 2023
Warm-up: Coach’s Choice Strength/Skill: Review the movements WOD: The CrossFit Total Back Squat Shoulder Press Deadlift Stimulus/Focus: You will have 15 minutes to find your 1 RM for each movement. Compare this to your score from the first week of January if you did it. Cool Down: 1000 Meter Row/800 Meter Run/2000 Meter Bike Erg/1.5 […]
25 March 2023
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
24 March 2023
Warm up: Coach’s Choice Strength/Skill: Back Squat Build to today’s heavy 6. Stimulus/Focus: Take 10 minutes to build today’s heavy set of 6. Back Squat – 2 x 4 Stimulus/Focus: Use today’s heavy 6 to complete 2 sets of 4 reps on a 3 minute clock. WOD: 3 Rounds 5 Minutes on/2 Minutes Off 30 […]